Multiple Sets

If you are a trainee that responds well to multiple sets here is a tip that might make you respond even better. Once upon a time it was popular to take one lift and do many sets for that single lift. We still see this method used with GVT a lot, and there are many bodybuilders and powerlifters alike that use this method. Vince Gironda used to use his 6 x 6, or 8 x 8 routines with many of his trainees with great success. If you currently are doing:

Bench Press 3 x 10
Incline Bench Press 3 x 10

You might consider doing the following instead:

LOW incline Dumbbell Presses 6 x 10

Many, many successful trainees have taken one lift per bodypart and hammered the hell out of it instead of doing multiple lifts.

A couple things to keep in mind if you decide to do this are:

Pick lifts that hit as much of the muscle as possible. For instance many, many popular bicep and tricep movements predominantly only hit one head of the bicep, or two heads of the triceps. Bad idea if it is to be your only lift for that muscle.

And if you are a true hardgainer this is a bad format for you, but you may find it is EXACTLY what you need to work ONE, or at most two lagging muscles.

Pick lifts that hit as much of the muscle as possible. For instance many, many popular bicep and tricep movements predominantly only hit one head of the bicep, or two heads of the triceps. Bad idea if it is to be your only lift for that muscle.